Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Kidney Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	39% 50.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	22% 12.3g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	2.05% 1.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	270% 2.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.3% 3.15mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 196mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Sunflower Seed Flour:

• Partially Defatted Sunflower Seed Flour contains 19.9 times more Vitamin B1, 4.6 times more Vitamin B2, 12.7 times more Vitamin B3, 30 times more Vitamin B5, 6.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin C per 5 oz.
• Both Boiled All Types Kidney Beans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Sunflower Seed Flour:

• Boiled All Types Kidney Beans have 6 times more Potassium and 9 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 3.3 times more Calcium, 7.9 times more Copper, 3 times more Iron, 8.2 times more Magnesium, 4.6 times more Manganese, 5 times more Phosphorus, 52.9 times more Selenium and 5 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 85 times more Omega 3 and 1.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2.6 times more Energy, 3.2 times more Fat, 8 times more Omega 6, 1.6 times more Carbohydrate and 5.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.